AO: The Rising
Q: Harjot Pannu (Cruiser) , Mushi Like Sushi (Forklift) Bhuiyan
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Alan Hockenjos (Walden), Elliot Gordon, Ronald Ying (Freestyle), W. Jason Griffith (F3 Risky Business), Herve Francois (Stingray), Mushi Like Sushi (Forklift) Bhuiyan, Sunny The Machine Sehgal, (SureShot), Eugene Fridkin (RedCoat), Marc Rubenstein (ScarU), Wayne Frost (Takedown), Harjot Pannu (Cruiser)
FNGs:
COUNT: 13
WARMUP: Standard full body stretching.
THE THANG: Head to base of Helmet Hill and divide PAX into 3 person Team. First member will be in Plank position, 2nd member to run to the Colliseum and do 25 reps of each exercise on the list. 3rd member to run backwards in reverse to the top of Helmet Hill and run back to first member to get into Plank position. Team member relieved from the Plank position will run to the Colliseum to relieve him and start doing 25 reps of each exercise on the list. This rotation goes on till the end of WO. Exercise List – 25 Burpees 25 Step Ups or Box Jumps 25 Big boy sit-ups 25 Derkins 25 Squats 25 Dips 25 Calf Raises 25 Mountain Climbers 25 Lunges 25 Imperial Walker Squats 25 Hand Release Merkins And lastly 25 Monkey Humpers.
MARY: All PAX had a chance to lead one core exercise.
ANNOUNCEMENTS: Movember challenge, Holiday Party, Winter Solstice etc
COT: Thanks 🙏 by Marc Rubenstein (ScarU)
